Sun 24th Dec 2017 at 8:00am by Oranj
Run > Steady-State
-
Time
41:37
-
Miles
5.29
-
Min/mi
7:52
-
Pacing
94%
-
WAVA
62.10
-
Stride(cm)
127
-
Cals
604
-
Cadence
161
-
BPM
144
-
%MHR
85.5
-
B/mi
1129
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Heel striking (sore toe)
===
1) 2km - 9:25(4:42/km) 136/145bpm 128cal 12.74/16.39kmph
2) 2km - 10:04(5:02/km) 146/153bpm 151cal 11.93/15.72kmph
3) 2km - 9:42(4:51/km) 144/150bpm 139cal 12.37/14.38kmph
4) 2km - 9:52(4:56/km) 147/154bpm 147cal 12.16/16.89kmph
5) 0.51km - 2:34(5:03/km) 150/151bpm 39cal 11.89/12.39kmph
9:25 10:04 9:42 9:52 2:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:55 |
1:55 |
7:42 |
126 80-139 |
970 |
163 138-174 |
2/2 |
0.50 |
3:47 |
1:52 |
7:27 |
136 134-139 |
1013 |
161 158-176 |
2/5 |
0.75 |
5:37 |
1:50 |
7:20 |
135 132-138 |
991 |
161 160-166 |
0/14 |
1.00 |
7:34 |
1:57 |
7:47 |
140 138-141 |
1091 |
162 160-164 |
1/4 |
1.25 |
9:29 |
1:55 |
7:38 |
143 140-145 |
1092 |
162 160-164 |
5/4 |
1.50 |
11:25 |
1:56 |
7:46 |
142 141-144 |
1102 |
161 154-164 |
2/5 |
1.75 |
13:26 |
2:01 |
8:02 |
144 142-146 |
1157 |
161 158-164 |
4/1 |
2.00 |
15:30 |
2:05 |
8:18 |
148 144-151 |
1229 |
161 160-164 |
10/2 |
2.25 |
17:36 |
2:05 |
8:22 |
150 146-153 |
1254 |
160 158-162 |
15/2 |
2.50 |
19:35 |
1:59 |
7:57 |
144 141-146 |
1146 |
160 158-168 |
2/5 |
2.75 |
21:31 |
1:56 |
7:45 |
142 139-146 |
1101 |
160 158-164 |
1/9 |
3.00 |
23:32 |
2:01 |
8:02 |
146 144-148 |
1173 |
160 158-162 |
4/5 |
3.25 |
25:29 |
1:57 +2
|
7:49 |
141 139-144 |
1102 |
160 150-172 |
1/8 |
3.50 |
27:25 |
1:56 |
7:46 |
144 141-150 |
1117 |
161 148-180 |
5/6 |
3.75 |
29:24 |
1:59 |
7:56 |
147 145-150 |
1167 |
161 160-164 |
4/4 |
4.00 |
31:30 |
2:05 |
8:22 |
146 140-150 |
1221 |
160 154-172 |
7/4 |
4.25 |
33:27 |
1:57 |
7:46 |
146 143-148 |
1135 |
161 158-166 |
3/3 |
4.50 |
35:27 |
2:00 |
8:00 |
151 145-154 |
1209 |
162 160-164 |
9/4 |
4.75 |
37:19 |
1:52 |
7:29 |
145 142-147 |
1084 |
161 158-168 |
3/4 |
5.00 |
39:20 |
2:01 |
8:05 |
147 145-149 |
1188 |
161 160-164 |
5/2 |
5.25 |
41:22 |
2:02 |
8:09 |
150 148-151 |
1221 |
162 160-164 |
9/1 |
5.29 |
41:40 |
18 |
8:06 |
150 149-151 |
1216 |
162 160-162 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
161 |
5.3 |
41:38 |
7:53 |
Walk |
0.1 |
145 |
0 |
2 |
16:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
47.00% |
More |
800m |
3:40 |
7:22 |
54.30% |
More |
1km |
4:35 |
7:22 |
56.52% |
More |
Mile |
7:29 |
7:29 |
58.69% |
More |
5k |
24:20 |
7:50 |
61.52% |
More |
5 miles |
39:18 |
7:52 |
62.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
59.68 |
5km |
23:56 |
7:42 |
62.53 |
5M |
39:15 |
7:51 |
62.16 |
10km |
49:12 |
7:55 |
61.95 |
10M |
1:20:42 |
8:04 |
62.47 |
Half |
1:46:52 |
8:09 |
61.96 |
20M |
2:45:56 |
8:18 |
63.23 |
Mara |
3:39:44 |
8:23 |
63.67 |
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